Rompa_87 Member

Fair enough. But based on academic literature that has examined protien ratios in strength trained individuals some recommend even 15-20% protein is more than enough and anything extra is waste. So 30% more than covers this. Otherwise you will be burning the protein you want to use to fuel your muscles

I would just recommend changing your diet to 40% carb, 30% protein and 30% fat. That's not only easier to hit your protein goals without going over carbs but more beneficial for fat loss and muscle building than having 40% protein

I just had a look at your food diary. How much did you portion %wise to protein? Generally it should be equal to or less than carbohydrate

I'm more or less on a maintenance and need to eat at least 2000 cal a day. Today on my heavy exercise day I need to eat close to 4000 cal! I know how hard it is to get enough food into you especially as the calorie needs increase. The best way around it is by increasing high healthy fat sources like nuts and oils as they…

I am for a cheat day weekly or fornightly. So long as you still eat clean foods just a larger quantity

Basically minimise preserved food. Ideally cut out anything take away (even sandwhiches) and avoid anything from a can or package. Easier said than done. I'm always over my salt but given it is always warm and I sweat a lot I tend not to worry

You really should be eating more calories on a daily basis. Think about it. If your body realises there is sufficient energy available it has no need to hold on to fat stores. However, if you exercise intensely and restrict your calories too much then your body thinks you are starving and will do everything it can to hold…

I have two very different favourite workouts. My first is an aerobic workout that involves a long brick session; e.g., 2 hour bike ride and then 1 hour run immediately after. You get so tired by the time you run and your legs feel like a brick but once you adjust it feels euphoric!! The other is a ring workout session.…

I definitely do! If I didn't then some days (especially on the weekends) I'd prob be 2000 calories under target :/

Sounds like a regular training week to me! I'll join you in your challenge. It will be good to keep my training up and keep myself accountable

Congrats! How fantastic that you are achieving your goals :)

Again it will depend on your goals like EuroDriver says. But considering bench, pushups, rows and dips work most of your upper body and the largest muscles if you want to burn the most energy in a time efficient manner they are the exercises of choice. It would be different if you were a bodybuilder

Especially for weight loss full body circuits are pretty effective. For example one day could be chest back legs (E.g., Bench Press, Bent Over Row, Squat or Pushups, Horizontal Rows and Deadlifts) Another day could be Assisted Pullups, Dips and Deadlifts etc. So one week could be; Day 1: Bench Press (5 sets of 6-10 reps),…

I'm 24. Feel free to add me

If i is a class in the database then you simply go to exercise, add cardiovascular, search for sculpt, fill in your time and click add. If it isn't however, do the similar go to exercise, add cardiovascular, search for sculpt and at the bottom add a new exercise. You will most likely have to have some idea about what you…

Welcome Elana! I have only started to seriously use mfp mainly as I'm already at a goal weight but wish to just track my exercise and eating behaviours to make sure I stay that way. It's especially hard to eat enough clean food when you exercise hard :/ Look forward to hearing any posts you come up with or any questions. I…

You probably won't have a lot of success motivating your significant other unless they actually want to change. Best way is to succeed yourself and lead by example. Best way to keep motivated is to set yourself specific mini goals with deadlines along the way to keep up a sense of achievement on the way to your goal. For…

It always helps to have friends on the journey!

Eat the 1500 calories... The more you exercise the more you need to eat.

I also had the same emotions and misconceptions at the start. The only way to overcome the hurdle in all honesty is to trust in the science behind eating more to burn more and eat your required calories. Once you start doing so and you realise you aren't gaining fat but actually losing it you won't feel as emotional from…

That's because biomechanically there is a difference between treadmill running and ground running. Not to mention the ground is less cushioned. If you want to improve your ground running spend 2-3 of your workouts on the ground to get your body accustomed to it. Also walking breaks throughout a run is not a problem. People…

Your own body is your best indicator here. At least 1 day a week is pretty much essential and is all you need if every morning you wake up feeling refreshed. If you start training too hard and you wake up each morning feeling tired and lethargic then you prob should increase your rest days

Agreed. I'm the first I know of! But very few lifters would actually read and know how to interpret research articles that aren't just snippets in a fitness magazine. So far the 15% protein thing has been hard to not go over but it definitely helps to cut back excess protein as that is calories you can use to meet healthy…

While you will find a lot of bodybuilding websites expressing how much protein you need to build and maintain muscle mass they usually are on the extremely high side. According to a recent scientific review of the evidence, you only need at most 15% of your daily calories from protein. So work out your BMR and activity…

I am a male mfp user. While I have been using it on and off over a year or two it is only recently I have been properly using this site!

To be honest you should be fine just eating normally. Have a proper meal two hours before your climb and maybe a snack just before and then something light after. The whole carbo-loading and nutrition while exercising only really becomes relevant during endurance and ultraendurance events which last greater than 90…

If your goal is purely for calorie burning then the cross trainer (mimicking skiing) can be an effective alternative. However, if your goal is to become a good runner then not particularly and you will work your muscles slightly differently between the 2. If you are only using it until you recover then there shouldn't be a…

Planks are indeed awesome! Just don't get these planks confused with the terrible art of 'planking' that teenagers do these days

Overall you seem to be doing well. However, especially if you want to maintain/build muscle mass while losing body fat you prob need to up your carbohydrate and fat slightly based on your diary entry. I too had the problem of severely undereating fats but most of the academic literature support the idea that around 30% of…

Well said! I think this ends up being the biggest problems for dieters. It is hard to measure your success by just simply aiming for a goal weight, and if you are only using scales as your measuring tool you don't actually find much out about the quality of the weight loss. A guaranteed way to lose weight would be along…